Mondays are for lifting

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

12 Cal Row/bike

9 PVC Pass Throughs

6 Wall Squats

3 Walkouts

BB Warm up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deads

5 Front Squats

Power Snatch Complex Primer

2-2-2

Weightlifting

Power Snatch Comoplex (6-6-6-6-6)

Every 2 min x 5

1 Hang Power Snatch

2 Power Snatch

3 Overhead Squat

Set 1 60%

Set 2 65%

Set 3-5 Build to a heavy complex
This is a touch and go for all 6 reps.

Metcon

Bartender (Time)

5 Rounds

12 Deadlifts

9 Front Squats

6 Hang Power Cleans

95/65

RX+

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

95/65

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